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WOD -
Tue 7th Nov
7
Nov17

Warm Up:

Mobility:

A: 5x4 Box Squats Weight On Board + 2.5-5Kg More 

B: 5 Heavy KB Bulgarian Split Squats Each Leg 
+
10 Ring Pistols 5/5

C: KB Squat Clean Tekker
Followed By 8 Alternating Squat Clean
+
16 Alternating Single Leg V-Sits

WOD:
6 Rds
6 Wall Balls
6 Pwr Clean @ 40/30Kg
6 Front Squat
20 Mountain Climbers

WOD -
Mon 6th Nov
6
Nov17

Warm Up:

Mobility:

A:EMOMx14' 
Even 10 KB Alternating Bench Press Only Shoulder On The Bench 
+
Odd Max Strict Press @ <50%

B: 3rds 16 Single Arm KB Hang Snatch 8/8
+
10 Banded Pull Downs

C: Work 2 10 Rep Bicept Curls
3Rds 10 Bicept Curls + 8 Plated Wood Chop Each Side

WOD:
10 Ring Rows
8 Push Press 
10 Box Step Ups With Hands
8 KB Swings Americano

WOD -
Sat 4th Nov
4
Nov17

Open Gym 09:00-11:00Hrs

The WOD 10:00-11:00Hrs

"HILDY"
100 Kcal Row
75 Thrusters @ 20/15Kg
50 Pull Ups
75 Wall Balls @ 9/6Kg
100 Kcal Row

WOD -
Fri 3rd Nov
3
Nov17

A: 6Rds 
8 Squat Clean @ 50%
Run 100Mts

B: 14 Front Lunges 7/7
Max Strict Press

WOD:
"BARBARA"
5Rds AFAP
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


 

WOD -
Thu 2nd Nov
2
Nov17

Cardio CrossFit @ 08:30 & 09:30

"GAZA"
5Rds AFAP
35 KB Swings Americano
30 Push Ups
25 Pull Ups
20 Box Jumps
1 Mile Run/Scaled 1Km Run (Bad weather change to row or assualt bike)

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